Chest and biceps

Bench press
95lb x 8, 8, 8, 8, 8, 8, 8, 7

Machine flies
80lb x 8
85lb x 8
90lb x 8, 8, 8, 8

Incline bench press
95lb x 6, 6, 6, 6, 6, 5

Hammer curls
15s x 15, 15, 15, 15 per arm

Machine preacher curls, slow negative
37.5lb x 6, 6, 6

Chest and biceps

Incline bench press
100lb x 8, 7, 6

Alternate sets - dips/push-ups
12/18, 8/13, 7/14

Machine chest press
90lb x 6, 6, 5

Machine flies (burn)
55lb x 40

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Barbell curls
65lb x 12, 10, 8

Drop sets - curls @ 22s/hammer curls @ 17.5s
10/8, 10/8, 10/10 per arm

Chin ups - 10, 8, 7

Barbell curls @ 50lb x 3 sets

Arms

30 push ups

Dumbbell curls - 30s x 10, 10, 10

Bench dips, feet elevated - 25, 18, 16

Incline hammer dumbbell curls
20s x 12, 12, 11

Dumbbell one-arm tricep extensions
30lb x 12, 10, 10

Dumbbell 15s - 25lb per arm x 3

Seated French press
25 x 13, 10, 10

One-arm dumbbell preacher curls
25lb x 10, 8, 8 per arm

Dumbbell skull crushers
20s x 12, 10, 11

Chest and biceps

Ben did to my arms this week what he did to my legs last week. They're barely able to function now.

Had a nice compliment from another gym member in the dressing room after my training session. He said he's watched me working out and I'm the only person who trains as hard on their own as with their trainer. I'm certainly pleased with the results.

More progression pics here...

In no particular order...

Incline bench press

Barbell curls, with weight on one side only, then switching. Harder than you'd think!

Dumbbell flat bench press. Last set included light (ha!) dumbbell flies.

Decline bench barbell curls, switching between wide and close grip.

Incline hammer dumbbell curls

Superset: cable flies/cable curls (great finisher)

Chest, biceps and forearms

Another early morning workout, but pretty good energy level.

Bench press
100lb x 5, 5
120lb x 5, 5, 5, 5

Alternate sets - dips/push-ups
11/15, 7/12, 7/13

Incline bench press
95lb x 5, 5, 5

Machine flies (burn) - 55lb x 40

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Barbell curls
60lb x 10, 9, 8

Drop sets - curls @ 20s / hammer curls @ 17.5s
10/7, 9/5, 10/6

Machine preacher curls (burn) -25lb x 40

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Barbell wrist curls - 50lb x 15, 14, 13

Wrist roller - 2, 2

Chest and biceps

A busy day ahead, so the only way to fit in a workout was to get to the gym reallllly early.

Bench press - 120lb x 5, 5, 5, 4

Incline bench press - 100lb x 5, 5, 5

Piston dumbbell press - 35s x 8, 40s x 8, 45s x 6 per arm

Dumbbell flies (burn) - 20s x 40, 22s x 40

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Barbell curls - 55lb x 12, 8, 7

Drop sets: Curls @ 20s / Hammer curls @ 17.5s
10/8, 8/8, 8/6

Machine curls (burn) - 25lb x 40

Biceps, triceps and forearms

Dumbbell curls - 35s x 6, 6, 6

Dumbbell one-arm tricep extensions - 22lb x 12, 25lb x 10, 10 per arm

Hammer curls - 25s x 10, 10, 27s x 10 per arm

Tricep cable extensions - 30lb x 15, 40lb x 7, 35lb x 8, 7

Machine preacher curls - 50lb x 12, 10, 7

Barbell curls, 21s x 3

Chin-ups - 8, 7, 6

Wrist roller - 2, 2, 2

Chest and biceps

Bench press - 120lb x 5, 5, 5, 4

Alternate sets - dips/push-ups
10/12, 6/10, 7/9

Dumbbell bench press - 40s x 10, 8, 8

Dumbbell flies (burn) - 20s x 40, 40

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Pinwheel curls - 50s x 5, 5, 5, per arm

Alternating hammer curls - 25s x 10, 10, 10 per arm

Barbell curls (empty) - 21s x 3

Biceps, triceps and forearms

Dumbbell curls - 30s x 6; 35s x 6; 40s x 6

Dumbbell one-arm tricep extension - 22lb x 10, 10, 10 per arm

Hammer curls - 22s x 10; 25s x 10, 10

Tricep cable extensions - 30lb x 12; 40lb x 6, 6, 5

Preacher curls - 50lb x 12; 60lb x 10; 65lb x 8

Barbell curls, 21s (empty) x 3

Negative dumbbell curls - 17.5s x 5, 6, 5

Wrist roller - 2 x 2, 2

Weight plate hold

Chest and biceps

Bench press - 125lb x 4, 3; 115lb x 5, 4

Incline bench press - 100lb x 8, 8, 7, 5

Dumbbell bench press - 40s x 11, 9, 8

Machine flies - 65lb x 40; 55lb x 40

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Pinwheel curls - 35s x 7; 40s x 7

Standing barbell curls - 60lb x 12, 10, 8

Drop sets: Dumbbell curls @ 25s/Hammer curls @ 17.5s
10/12, 7/7, 6/7, 5/6

Biceps, triceps and forearms

Jason Khalipa

Got a nice pump on today! I got through a lot of different exercises with Ben today, and I'm not sure I've remembered them correctly, but here's a list of all of the movements (not in the correct order).

Dumbbell curls

Dumbbell one-arm tricep extension

Hammer curls

Preacher curls

Barbell curls, 21s (empty)

Tricep cable extensions

Negative cable curls

Wrist roller

Weight plate hold

Back and biceps

I bloody wish.

Deadlifts - 230lb x 5, 5

One arm dumbbell rows - 60lb x 11, 8, 8 per arm

Wide pull-ups - 8, 7, 5

Dumbbell row - 35lb x 11, 10, 9

Cable rows - 5 minute burn

Standing EZ barbell curls - 55lb x 12, 10, 8

Supersets:
Alternating dumbbell curls - 20lb x 20, 20
Alternating hammer curls - 15lb x 20, 20

Cable curls - 5 minute burn

Back, biceps and abs

Deadlifts - 230lb x 5, 5

Pull-ups - 12, 8, 8

Dumbbell rows - 55lb x 10, 9, 9 per arm

Barbell row - 75lb x 11; 80lb x 9, 9

Row/rear delt machine - 5 minute burn

Standing EZ barbell curls - 55lb x 12; 60lb x 8, 7

Supersets:
Alternating dumbbell curls - 20lb x 11; 22lb x 10, 10 per arm
Alternating hammer curls - 15lb x 10; 17.5lb x 7, 8 per arm

Machine curls - 5 minute burn

Kristen met me at the gym to do cardio and ab work, so I did some of the ab work with her.

Back and biceps

Damn sweaty bike ride to and from the gym today. I was soaked before I'd even started stretching! Great news, though: Both my daughter, Kristen, and my son-in-law, Neil, became members at ABsolute fitness this morning.

Deadlifts - 190lb x 10, 10

One arm dumbbell rows - 55lb x 12, 9, 8 per arm

Chin-ups - 9, 6, 5

Barbell row - 70lb x 13, 11, 10

Cable rows - 5 minute burn

Standing EZ barbell curls - 50lb x 13, 11, 10

Supersets:
Alternating dumbbell curls - 20lb x 20, 20
Alternating hammer curls - 15lb x 20, 20

Cable curls - 5 minute burn

Back and biceps

Deadlifts - 190lb x 10, 10

One arm dumbbell rows - 55lb x 12, 9, 8 per arm

Lateral pull-downs - 90lb x 11, 8, 9

Inverted row - 10, 8, 7

Vertical rows (machine) - 5 minute burn

Standing EZ barbell curls - 50lb x 13, 10, 10

Supersets:
Alternating dumbbell curls - 20lb x 20, 20, 20
Alternating hammer curls - 15lb x 20, 20, 20

Jogged home.

Upper body(ish)

My right adductor seems to have healed completely, but there's still a slight twinge in my left, so I asked Cosmo if we could lay off the leg work for this week. Today's PT session - which started a bit late, so was truncated - was based around mostly upper body routines.

Bench press drop sets x 3; 45 seconds rest between rounds
120lb x 8, 100lb x 8, 80lb x 10

I needed a few assists in the last set, but this was surprisingly tough at only 80lb.

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Deadlifts; 45 seconds rest between sets
115lb x 8
165lb x 8
205lb x 8

Almost all of these were touch and go - with perfect form - except the last three reps at 205lb. My form was a bit dicey with the final two reps, as my back came up too soon before my legs had straightened.

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Supersets x 3:
Upright rows: 75lb x 10
Push-ups x 15

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Supersets x 3:
Standing alternating dumbbell curls: 20lb x 10
Standing alternating hammer curls: 15lb x 10

Vein-popping fun!

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Cable rows; drop sets
120lb x 10, 80lb x 10, 60lb x 10